Introduction to Aerobics

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Transcript of Introduction to Aerobics

The End!Thank you! How to Calculate Your Target Heart Rate Choose the best aerobics shoes.Wear proper clothing.Ensure good ventilation of the exercise area.Drink plenty of water after the work out.Get your pulse rate after 45 min. of vigorous activity.After cool down, check your heart beat reverts to its normal beat. Things to Remember Before Joining Dance Aerobics Classes Avoid excessive and prolonged deep knee flexionAvoid changing directions rapidlyDo not perform more than 4 consecutive hops on one leg at a time to minimize the musculoskeletal stress on the weight bearing legMaintain body alignmentWhen knees are bent or flexed, make sure that the knees do not stretch out beyond your toes. Aerobic Dance Precautions Wear clothing that will not constrict movement.Warm up and pre-stretch before joining dance aerobic sessions.After warming up, gradually progress to more intense movement.Always cool down from 3 to 5 minutes. Dance Aerobic Guidelines Builds up confidence and physical appearancePromotes fast recovery from fatigueReduces risk in coronary heart diseasesReduces stressImproves work performanceControls body fat Benefits of Dance Aerobics Cardiovascular Endurance - capacity of the heart and lungs to deliver nutrients and oxygen to the working muscle and tissue during sustained exercise and to remove metabolic waste products that results in fatigueCarotid Artery - chief artery or pair of arteries that pass up the neckDuration - the amount of time spent on each aerobic sessionFlexibility - the ability to move joint/s or muscle to full range of motionFootwork - refers to movement of the footFrequency - how often aerobic activities are performedIntensity - amount of force or energy spent during workoutRadial Artery - located at the thumb side edge of the wristRecovery Heart Rate(RcHR) - heart rate after vigorous activityResting Heart Rate(RHR) - heartbeat during restStretching - exercise that increases ease and degree in which the muscle or joint can turn, bend and reach. Target Heart Range(THR) - desired range reached during aerobics exercises which enables the heart and lungs to receive the health benefits from a workoutWork Out - a planned series of exercises Terms used in Aerobics Module 6 Introduction to Aerobics Aerobics - term used to refer to a metabolic process needing the use of oxygen - exercise that is energetic enough and vigorous, lasts long enough and is done regularly enough to keep your heart and lungs in good conditions

Dance Aerobics - refers to a mode of exercise to develop cardio-respiratory endurance What is Aerobics and Dance Aerobics? When performing aerobic activities, check your Target Heart Rate(THR). The best time to take your Resting Heart Rate(RHR) is during the morning before getting out of bed. Karvonen Formula The Karvonen Formula is a mathematical computation that helps determine the target heart rate(THR). Heart Rate Monitoring:The Karvonen Formula History